Friday Morning, April 30, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
4 x 150 @ :10 rest - 50 fist free drill, 50 choice drill NO FREE, 50 drill in 4th best stroke
4 x 100 @ 1:40 - 50 swim free, 50 drill/swim in main race stroke NO FREE
6 x 50 @ :50 swim free/main race stroke by 25's - should be same stroke as done on 2nd 50 above
1:00 rest - check HR
1:00 rest, put on fins
Keep in mind the following things in the next set:
Steamlined pushoffs & turns, especially Lily & Christian
Underwater dolphin kick should get smaller & faster until you breakout
Be real strong on the last third of your pull, especially Kristy on fly
With fins, 6 sets of:
2 x 50 @ 1:00 drill in main race stroke
4 x 25 @ :40 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
After last round, take off fins and finish up with...
1 x 600 pull free w/snorkel - roll hips, finish stroke, NO WRIST STRAPS on the paddles.
200 drill = 4100 scy
Do an excellent job in school and eat well today. Tonight will be the speedset. Have a great day!